Comparing Nutrients in 14 ounces Valencia Oranges VS Pie Crust, Cookie-type, Chocolate, Ready Crust

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Pie Crust, Cookie-type, Chocolate, Ready Crust	5%	42%	53%

Macro Nutrients

	Valencia Oranges	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Energy	6.7% 194kcal	66.2% 1921kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	92% 89g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	58.6% 18.8g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	46% 7.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.3% 47g	197% 256g	130g per day for Men 19-50 years
Sugars	NA	144% 104g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 77.4g	g per day for Men 19-50 years
Fiber	26% 9.92g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.8% 0.35mg	111% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	76.2% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	13.3% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.7% 155μg	71.4% 286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	214% 192mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	47.4% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	60% 72.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Pie Crust, Cookie-type, Chocolate, Ready Crust	Recommended Dietary Allowance
Calcium	16% 159mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	340% 3.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.47% 0.36mg	213% 17mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	3.97% 0.091mg	316% 7.28mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.64% 67.5mg	68% 476mg	700mg per day for Men 19-50 years
Potassium	21% 710mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	133% 1996mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	75.8% 8.33mg	11mg per day for Men 19-50 years
Water	9.26% 343g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Valencia Oranges vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Raw Valencia Oranges have more Vitamin A, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 3.9 times more Vitamin B1, 6.6 times more Vitamin B2, 11.2 times more Vitamin B3 and 1.8 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Valencia Oranges vs Pie Crust, Cookie-type, Chocolate, Ready Crust:

• Raw Valencia Oranges have 1.3 times more Calcium and 17.3 times more Water than Pie Crust, Cookie-type, Chocolate, Ready Crust.
• While Pie Crust, Cookie-type, Chocolate, Ready Crust contains 20.8 times more Copper, 47.8 times more Iron, 4 times more Magnesium, 79.7 times more Manganese, 7.1 times more Phosphorus, more Sodium and 35 times more Zinc than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Pie Crust, Cookie-type, Chocolate, Ready Crust contains 9.9 times more Energy, 74.7 times more Fat, 135 times more Saturated Fat, 3.9 times more Omega 3, 44.8 times more Omega 6, 5.4 times more Carbohydrate and 5.8 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Pie Crust, Cookie-type, Chocolate, Ready Crust have similar amounts of Fiber per 14 oz.
• Both Raw Valencia Oranges as well as Pie Crust, Cookie-type, Chocolate, Ready Crust have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.